Abaningi besifazane ngesikhathi sokukhulelwa bathola u-5 kuya ku-20 kg wesisindo esiningi. Yiqiniso, wonke umuntu angathanda ukuza ukwakha ngokushesha ngangokunokwenzeka. Izemidlalo emva kokubeletha kuvunyelwe abesifazane, ukulethwa kwazo ngaphandle kwezinkinga. Kwezinye izimo, odokotela batusa isikhathi sokugwema imithwalo esindayo.
Ezemidlalo emva kokubeletha: nini ukuqala?
Isikhathi sokuphumula emva kokubeletha kanye nokuzalwa kwengane kuhluke wonke umuntu. Wena ngokwakho uzomuzwa, kungakhathaliseki ukuthi uhamba ngemithwalo eyengeziwe ngaphandle kokuhamba nezindaba zengane nezindlu. Uma umzimba wakho ungakaqineli, ngaphandle kwalokho, awungakulungeli ukuziphatha ngokucindezeleka ngokomzimba, imidlalo emva kokubeletha ingalimaza umzimba. Kwezinye izimo lokhu kuholela ekwenzeni ukucindezeleka kokucindezeleka emva kokubeletha .
Ungakwazi ukuhlola ngokuzimela amandla akho ngokuqhuba ukuhlolwa okuncane. Hlala phansi, uguqe ngamadolo akho bese uzama ukuphakamisa umzimba womzimba njengokungathi uphonsa umshini. Akudingekile ukuba usebenze ngokugcwele - uma uphakamisa kancane, swayipha ingalo yakho ngesisu: uma ibanga eliphakathi kwemisipha yomshini lingaphansi kuka-3 cm, ungaqala ukuzivocavoca. Uma kungenjalo, awukafiki ngokomzimba.
Ngiyiphi imidlalo engingayenza ngemva kokubeletha?
Ochwepheshe bayavunyelwa ukwenza imishini yokusalela ezinsukwini zokuqala emva kokubeletha. Ukuze uthole izivivinyo eziyinkimbinkimbi, ungahamba kuphela ngemvume yodokotela wamazinyo futhi uma kwenzeka wena uzizwa ungakwazi ukuzivocavoca ngaphandle kokucindezeleka okukhulu.
Kubalulekile ukuqonda hhayi kuphela uma ungaqala ukudlala imidlalo ngemuva kokubeletha, kodwa nokuthi ungayenza kanjani ngendlela efanele. Kubalulekile ukwenza imishini yokuzivocavoca njalo futhi kancane kancane ukwandise umthwalo. Isikhathi sokuqala sizokwanela ama-exercises ka-5-10, emva kwamasonto amabili, uma unomuzwa wokuthi umzimba ukhule unamandla. Qala ngezivivinyo zokukhanya: ama-squats, amathafa, ahamba lapho.
Izincomo ezimbalwa
Ngesikhathi sokukhwabanisa kwezemidlalo, udinga ukuthenga ibrasi elisekelayo, ongakuvimbela ukunweba kwesikhumba nokubonakala kwe-striae. Lapho wenza ukuvivinya umzimba, qaphela ukuthi ungenzi ukunyakaza okuqinile futhi okunzima kakhulu. Ukuqapha okukhethekile kufanele kuhokhwe kumisipha yomshini, ngoba le ngxenye yomzimba idinga ukuqiniswa. Futhi khumbula ukuthi umphumela ungatholakala kuphela ngokuqeqeshwa okuvamile nokudla okufanele.